Warm Up / Warm Down Every session should begin with a through warm up - incorporating all the major joints, knees, hips, spine, shoulder and elbow . The warm should take around 5 minutes and can include jogging on the spot, JUMPing jacks, high knees , Rotation STRETCHEs, walking lunges, touch your toes . It is important to get the heart rate up and get blood bumping to your muscles . Stretches : Try to hold stretches for approx 30 secs . Keep breathing, and try to sink deeper into the stretch as you exhale . Do not bounce into your stretches or hold your breath
Lie on the ground on your back.
Bring one knee into the chest with the opposite hand gently pull your knee across your body, gently twisting your lower back,
Extend the opposite arm out trying to keep both shoulders to the ground.
Turn your head so its facing the opposite direction to your knee
Breath and with every exhale try to the knee lower to the ground
Repeat on the opposite side
Bent Over Reach to the Sky
Keeping your lower back naturally arched, bend at the hips and knees and lower your torso until its almost parallel to the floor
Let your arms hang straight down from your shoulders, palms facing each other
Brace your core
Rotate your torso right as you reach as high as you can with you right arm
Pause then return and reverse the movement to your left. Thats one rep for an even greater stretch touch your toes in-between each rep.
Forward and Back Leg Swings
Stand Tall hold on to a sturdy object with your left hand
Brace your core
Keeping your right knee nearly straight swing your right leg forward as high as you can comfortably
swing your right leg backwards far you can Thats one rep
Get down on all fours
Place your right hand behind your head
Brace your core
Rotate your upper back downward so your elbow is pointed down and to your left
Raise your right elbow toward the ceiling by rotating your head and upper back up and to the right as far as is possible
Complete the prescribed number of reps, then do the same number on your left
Reverse Lunge and Reach Back
Stand tall with your arms hanging at your sides.
Brace your core and hold it that way
Lunge back with your right leg, lowering your body until your left knee is bent at least 90 degrees
As you lunge, reach back to the starting position
Keep your torso upright for the entire movement
Walking Heel To Bum
Stand Tall wth your arms at your sides
Step forward with your left leg, then lift your right ankle towards your butt,grasping it with your right hand
Pull your ankles close to your butt as you can
Release your ankle, take three steps forward and repeat by raising you left ankle
Stand Tall with your feet shoulder - width apart
Roll your neck in a circular motion to the right 10 times
Reverse direction , rolling in a circular motion to the left
Arm Circles Stand tall, holding your arms out straight out to your sides, so that they are parallel to the floor. Start by making small circles with your arms progressing to bigger CIRCLES.
Walking High Knees
Stand tall with your feet shoulder-width apart.
Without changing your posture , raise your left knee as high as you can step forward
Repeat with your right leg. Continue to alternate back and forth
Stand with your feet hip-width apart. Lunge forward so that you can feel that stretch down the back of your thigh and across your hips
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